Perhaps there would be interest in a rotating blog--a different swimmer each week posting his or her workouts. This would provide some insight into what various individuals are doing across the country (or around the world for that matter).
Coaches: Matt and Bethany, Matt on the distance end (where I was)
600 choice warmup
16x75 on 2 red rest (basically 6 to 9 seconds rest, if you come in on :04 you leave on :10)
made up of:
1-8 free
9-12 non-free (did ***)
13-16 IM, starting with fly-bk-br, then bk-br-fr, br-fr-fly, fr-fly-bk
3 rounds of the following:
4x125 @ 2:00
4x50
50s varied; round 1 @ :45, 25 fly, 25 free
round 2 @ :55, 25 free, 25 fly
round 3 @ 1:00, 50 fly
200 easy warm down
total: 4100 yards
Coaches: Matt and Bethany, Matt on the distance end (where I was)
600 choice warmup
16x75 on 2 red rest (basically 6 to 9 seconds rest, if you come in on :04 you leave on :10)
made up of:
1-8 free
9-12 non-free (did ***)
13-16 IM, starting with fly-bk-br, then bk-br-fr, br-fr-fly, fr-fly-bk
3 rounds of the following:
4x125 @ 2:00
4x50
50s varied; round 1 @ :45, 25 fly, 25 free
round 2 @ :55, 25 free, 25 fly
round 3 @ 1:00, 50 fly
200 easy warm down
total: 4100 yards
